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Heavy Metcon 31st September 2019

Geoff Stewart | 30-07-2019
HMC This is an advanced class you need to competent with your basic lifts and able to work with out much coaching. We can scale all workout so if you feel brave and want to try it out please check in with the coach. Good Luck.   You are going to have to have a bit of a think before... [Read more]

Olympic Lifting – August

Josh Schouten | 29-07-2019
This month we are still focused on volume in our squat programme, next month this will go down, which I’m sure will be somewhat of a “light” relief! Last month, everyone has started to become far more consistent in their lifts and hitting their percentages. The goal this month is to really work on our turnover in the Snatch, finishing... [Read more]

Mobility August

Anthony Masters
Hey gang, for the month of august the mobility classes are going to address quiet a few things in new ways i am yet to see done elsewhere, so keep it a secret. The highlight is... As before there will be 2 speciality classes, both split between upper/ lower body. Having done my research on common injuries in CrossFit as... [Read more]

Crossfit Program: 29/07/19 – 04/08/19

Josh Schouten | 28-07-2019
  It's been a great gang, the buck (programming) is going to be passed for some fresh ideas and training program with Geoff taking over for the next few months. Honestly, the Sunday program session has been one of the best but as you know even good things come to an end. It won't be forever, I will be back.... [Read more]

Heavy Metcon 24/7/2019

Geoff Stewart | 24-07-2019
HMC This is an advanced class you need to competent with your basic lifts and able to work with out much coaching. We can scale all workout so if you feel brave and want to try it out please check in with the coach. Good Luck.   It’s a sticky one… Warm up please   Part A We would like... [Read more]

Crossfit Program: 22/07/19 – 28/07/19

Josh Schouten | 20-07-2019
  During this month if you feel that your mobility is lacking, head over to our Mobility session Thursday morning at 7 am with Anthony Masters. Likewise, if you feel like your rowing could do with a touch of class head over to Friday evenings @ 6:30 pm with Luka to get a lesson from an Olympic Gold medalist. He'll... [Read more]

Heavy Metcon 17/7/2019

Geoff Stewart | 16-07-2019
HMCThis is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome! (more…)

Crossfit Program: 15/07/19 – 21/07/19

Josh Schouten | 15-07-2019
July we are going to see some more EMOM styles workouts throughout the training week where we will be using submaximal weights to get some speeds on the bars and also get a little bit of conditioning in as well. Please be wary of the weights that we choose and make sure the weight resemble the ones you need, not... [Read more]

Oly – Lifting JULY (one week late…)

Josh Schouten | 11-07-2019
Hi Team Claudia here, after a few technical glitches, I am back and can post Oly programming online! WOO HOO We are into Week 2 now and working on paused Front and Backsquats upping the volume at lower percentages. Let's get those legs working. This month we are working on sharpening that turnover and getting nice and tall, work with... [Read more]